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Diet

What you will learn about in this topic:

1. A healthy, balanced diet

2. How diet can aid a sportsperson

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Learning objectives

By the end of this presentation you should be able to:

• Understand why diet is important to sports performance

• Describe the different parts of a balanced diet

• Explain how special diets can aid sports performance

Task

Why do we need to eat food?

Spend three minutes noting down as many reasons as you can think of.

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Balanced diet

A balanced diet is made up of seven different categories:

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1. Carbohydrates

2. Proteins

3. Fats

4. Vitamins

5. Minerals

6. Fibre

7. Water

Carbohydrates

Carbohydrates are the sugars and starches found in certain foods, which are changed into a sugar called glucose by the body.

Carbohydrates can be divided into two sub-groups:1. Simple carbohydrates2. Complex carbohydrates

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Simple carbohydrates consist of one or two sugar units. For example:

• Sugar

• Sweets

• Honey

• Fruit

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Complex carbohydrates consist of hundreds of sugar units. For example:

• Bread

• Pasta

• Rice

• Potatoes

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Carbohydrates are stored in the liver and muscles as glycogen.

Glycogen converts to glucose and is used as energy for the muscles, brain and other organs.

Excess carbohydrates are stored as fats.

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Carbohydrates aid the sportsperson by providing a ready source of energy for when the muscles need it.

Athletes training hard use up carbohydrate stores quickly so diets should be high in this food type.

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Protein

Proteins are large molecules required for the structure, function and regulation of the body’s cells, tissues and organs.

Protein from food helps to build muscle and repair tissue, which is essential after an injury.

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Protein is found in:

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• Meat

• Fish

• Pulses (such as chickpeas, lentils and beans)

• Nuts

Protein is broken down into amino acids.

The body requires 21 types of amino acids to function properly.

Our bodies can produce 13 types of non-essential amino acids. The other eight essential amino acids come from protein in our food.

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Excess protein is converted into fat.

Sportspeople who need large muscle size will take in extra proteins for this effect.

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Fats

Fats are a form of stored energy, released slowly when there is a lack of carbohydrates.

Fats should make up 30 per cent of a combination of saturated, polyunsaturated and monounsaturated fatty acids.

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Sources of fat include:

• Milk

• Cheese

• Butter

• Oils

• Increasing the body size and weight, important for sports that require extra bulk.

• Storing energy that is slowly released when there is a lack of carbohydrates.

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Fats aid the sportsperson by:

However, unnecessary weight can inhibit performance and lead to high cholesterol levels.

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Vitamins

Vitamins are key nutrients that the body needs in small amounts to grow and stay strong. There are 13 vitamins in total.

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Sources of vitamins include:

• Citrus fruit (vitamin C)

• Fish and liver (vitamin A)

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• Whole grains and nuts (vitamin B1)

• Vegetable oil (vitamin E)

Vitamins aid the sportsperson by helping with:

• Vision

• Production of red blood cells

• Blood clotting

• Condition of bones and teeth

• Skin condition

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Minerals

Minerals are nutrients needed by the body to help it function properly.

Minerals are:

• Iodine

• Iron

• Calcium

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Iodine aids normal growth which is essential for the athlete to help energy production and comes from milk and saltwater fish.

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Iron helps the production of red blood cells and the way oxygen is carried in the body by haemoglobin. Iron comes from liver and green vegetables.

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Calcium helps bones to grow and comes from:

• Milk

• Cheese

• Cereals

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Fibre

Fibre (or roughage) helps digestion but contains no nutrients.

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There are two types of fibre:

1. Insoluble: this adds bulk to food, helping it to move through the digestive system

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2. Soluble: helps to reduce cholesterol, keeping the heart healthy

Fibre aids the sportsperson as:

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• Less cholesterol in the body allows the heart to work more efficiently

• Less water retention occurs when the body’s digestive system is functioning properly

Water

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Water allows the blood to flow more easily around the body.

Drinking water is extremely important when exercising, as the body demands more oxygen, nutrients, heat control and waste removal.

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Two-thirds of the body is made up of water.

Sportspeople need to constantly replenish water lost through sweat, urine and condensation when they breathe.

In extreme heat more water is needed to stop the effects of dehydration and heatstroke.

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Exam questions

1. Give an example of a diet that could benefit a sports performer and explain how it works.

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2. The seven parts of a balanced diet are:

A. Water, fibre, milk, protein, fats, carbohydrates, minerals

B. Water, protein, minerals, fats, vitamins, fibre, carbohydrates

C. Water, fat, protein, dairy products, vitamins, fibre, carbohydrates

D. Fats, carbohydrates, vitamins, minerals, protein, sugars, milk

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What you have learntin this topic:

1. A healthy balanced diet

2. How diet can aid a sportsperson

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Learning objectives

You should now be able to:

• Understand why diet is important to sports performance

• Describe the different parts of a balanced diet

• Explain how special diets can aid sports performance